Very few of you might know that cholesterol in food only plays a small part in increasing the cholesterol levels of our body? In fact, the kind of food we eat has a big role to play in managing our cholesterol. Family history, smoking and a sedentary lifestyle can worsen your cholesterol levels more than you expect. Other points to keep in mind to improve your cholesterol levels are:
Weight loss reduces cholesterol by decreasing the creation of new cholesterol in the liver.
Eating more of monounsaturated fats can be helpful. These fats are healthy because they decrease harmful LDL (low-density lipoprotein) cholesterol, increase good HDL (high-density lipoprotein) cholesterol and reduce harmful oxidation. Few great sources of monounsaturated fats are olives and olive oil, avocados, cashews, almonds, walnuts, hazelnuts, and canola oil.
Increase the intake of omega-3 fatty acids as they are heart-healthy type of polyunsaturated fat. Found in seafood and fish oil supplements, omega-3 fats are found in high amounts in fatty fish like salmon and mackerel.
While moderate alcohol intake reduces heart disease risk, too much alcohol harms the liver and increases the risk of dependence. Therefore, if you are consuming more than the required quantity, you know the reason for your high cholesterol.
Eating soluble fiber nourishes healthy probiotic gut bacteria and removes cholesterol from the body, reducing LDL and VLDL(very low-density lipoproteins). Good sources include beans, peas, lentils, fruits, psyllium and whole grains including oats.
Exercising everyday will not only improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL in your body.
Reach out to our nutritionist and fitness expert to learn more about how you can reduce your cholesterol levels naturally and be more fit and healthy.